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need to be using a natural keyboard, unless you are 85 lbs and have no shoulders a regular keyboard is going to cause you pain.. also you need a wrist rest in front of your mouse, this has done wonders for me for years so this works. Chair arm rest should be level with your desk.
If the problem is only on your mouse hand/arm look into getting a track ball mouse. That's sometimes a dirty word with some of us computer folk but trust me, having your thumb do all the work is a lot less effort than using your wrist to move around. Also turn your mouse speed way up... If you have to move your mouse all around your desk to get from one end of your screen to the next that is part of the problem in itself.
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